Back Pain

A large part of my job is treating and rehabilitating injuries. One of the most common complaints is back pain, which affects most of us at some time during our lives. Pain is usually in one of two sites: the lumbar (lower) spine, or the neck/shoulder area. Every case is different, and therefore needs to be assessed individually. However, the majority of cases are caused by the same weaknesses and imbalances.

Lumbar pain is often caused by a weakness in the deep abdominal (waist) and gluteal (bum) muscles. This causes the pelvis to tilt forwards, creating pressure in the discs in the spine, as well as causing the small muscles of the back to spasm. A muscle spasm can come with no warning and is often so painful that even walking or standing will be difficult for 3 to 10 days. This is definitely an occasion where prevention is better than cure – if you have ‘twinges' or aches in the back, go to an exercise specialist and get your waist stronger now. Deep muscles such as the transversus abdominus can take months to strengthen so do not wait until its too late.

Pain or tension in the upper back and neck is almost always due to bad posture. Stress, long drives and sitting in front of a computer for hours can all make it worse, often resulting in headaches and migraines. I have found that massage can be very useful for easing the tension but only if certain pressure points are released around the scapula. The process of re-aligning the shoulders to sit in their correct position is a slow one, taking 3 to 12 months of consistent effort. Yoga and tai chi will both help considerably if performed on a daily basis. One way to speed up the process significantly is to perform certain free-weight exercises on a regular basis. However, you should never attempt to use weights without proper instruction, as you will often end up causing more harm than good.

Remember that in most cases, back pain is caused by years of inappropriate or inconsistent exercise and bad posture and therefore manipulation on its own will not cure the problem. Regular, targeted exercise is the key to a healthy, pain free back.